Name: Playbook - Chelsea Hofer - Tight Booty Class 🍑
Uploaded: 2024-05-09T03:58:34.413Z
Duration: 35 min
Description: Tight Booty Class 🍑

Love a good lower body day! This one adds in a warm up too since we’ll be lifting a little heavier with those Bulgarian split squats. 

Needed:
Yoga mat
Medium + Heavy Weights

Jogging in Place

High Knees (Pause on 3)

Air Squat

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up

Air Sumo Squats

Walking Good Mornings

Boot Strappers

Seated Figure 4

Warm-Up

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell Bulgarian Split Squat (right)

Dumbbell Bulgarian Split Squat (left)

Circuit 1

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Elevated Dumbbell Glute Bridge

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Glide to the other side for your rep count

Lateral Lunge (dumbbells)

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Keep knee gently bent as you abduct the same leg off to the side 
- Complete desired reps then repeat on the opposite side

Curtsy Lunge to Abductor (right)

Curtsy Lunge to Abductor (left)

Circuit 2

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg as you elevate the hips and balance on your forearm 
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement

Elevated Clamshells (right)

Elevated Clamshells (left)

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Step back in curtsy lunge 
- Step forward back to initial position 
- Complete desired reps then repeat on the opposite side

Tight Booty Class 🍑

More workouts from Chelsea Hofer